T H E L I T T L E B L U E B O O K .

The straight-up guide to mental wellbeing.

Growing up. Becoming more independent.

Some days, life is great. Other days, things can feel confusing, lonely, frustrating or sad.

All these feelings are normal. Everyone has ups and downs. Bad days usually pass.

But sometimes, you might need extra help to feel better again. That’s where this guide comes in.

It’s a straight-talking, tell-it-how-it-is, starter guide to mental wellbeing. What it is, how you can take care of it and how to find help.

Toss it in your bag or pocket, and grab it when you feel lost or alone. Scribble your own notes or pass it on to a friend.

Finding your place

in the world.

IF YOU’RE FEELING DOWN OR OVERWHELMED ...

REMEMBER, THESE DAYS AND THESE FEELINGS *WILL* PASS.

ON YOUR OWN, OR WITH A LITTLE HELP, YOU’LL BEGIN TO FEEL BETTER.

TODAY, I FEEL ...

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Whether you feel good or bad, there’s always hope and help if you need it.

Sometimes life feels complicated. We’re more connected to information, news, trends and opinions than ever before.

We often worry about what other people think and expect.

And it could feel like you’re surrounded by pressure and expectation.

Confused

Awkwar

d

Anxio

us

Frust

rated

Can’t c

oncentrate

Alone

Lonely

Strug

gling

Wor

ried

Ti

red

Withdrawn

Feel nothing

Not in

terested

Self-loathing

Overwhelmed

Sad

Furi

ous

No on

e understands

Isolat

ed

A little lost

Not good enough

No support network

Exhausted

Embarrassed

It’s normal to feel down, angry or overwhelmed every so often.

But if these feelings don’t go away, or leave you feeling sad or worried, then you really should talk to someone about how you’re feeling.

Uncomfortable

I don’t matter

Stressed

out

No one

is lis

tening

Different

Scared

Numb

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Your feelings can change. And so can your mental health.

Life isn’t perfect for anyone.

We all have mental health, just like we have physical health. It’s part of who we are.

And it affects our feelings, thoughts and actions.

Our mental health also impacts how we make decisions, handle stress and cope with challenges.

If these feelings last longer and start to affect your daily life, it could be time to check in with someone.

Everyone faces difficult and stressful situations that can leave us feeling down.

But most of the time, these

feelings are temporary.

ALL KINDS OF THINGS CAN AFFECT YOUR MENTAL HEALTH ...

Problems with friends or family

Problems with money

Problems at school or work

Not getting enough sleep

Using drugs or alcohol

Losing someone you love

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You might also think about hurting yourself or have thoughts about suicide.

This is a serious sign that things are not ok.

Speak to your family, teacher or doctor.

These people can also help:

Kids Helpline 1800 551 800

E Headspace headspace.org.au/eheadspace

Lifeline 13 11 44

Your Local Mental Health Team 1300 64 22 55

SOME OF THE THINGS YOU MIGHT FEEL:

IT’S TIME TO GET HELP. TELL SOMEONE.

worryied a lot

tired or like it’s hard to fall asleep

restless and on edge

no interest in things you used to enjoy

like you don’t want to hang out with your friends

like being left alone

not hungry or eating a lot more

spaced out and forgetful

sad and crying all the time

worthless and without confidence

like life is meaningless

no feelings at allSEEKING SUPPORT HELPS.THINGS CAN CHANGE.

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There’s a lot going on. As you get older, it might feel like

life just keeps getting tougher.

You’re discovering who you are. Trying new things and facing new challenges.

This stuff can be hard.

BUT YOU DON’T HAVE TO FACE IT ALONE.

THERE ARE PEOPLE WHO WILL UNDERSTAND. AND PEOPLE WHO CAN HELP.

Identity

Sexuality

LGBTIQ+

Body image

Self-harm

Depression

Culture

Alcohol

Grief and loss

Family separation

Bullying

Discrimination

Drugs

Trolling

Chronic illness

Belonging

Loneliness

Consent

Breakups

Anxiety

AssaultStress

Sexting

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Even if you’re not sure what to say, it’s important to say something.

It can be scary to share what you’re thinking.

Remember, many people struggle with their feelings. You’re not the only one.

But you can feel better. The first step is to ask for help.

Find somebody you trust. They don’t need to solve anything. They just need to be a good listener.

Starting a conversation might feel awkward or uncomfortable. But talking openly can be a huge relief.

“I haven’t been feeling myself lately. Can I talk to you about it?”

“I don’t know how to talk to you about this. Can you just listen?”

“I need your help. I think I might be …”

“I want to share something but it’s hard to find the words. Will you listen and not judge?”

“I know you’ve been busy lately but can we spend some time alone to talk about something?”

PEOPLE I CAN TALK TO:

SOME WORDS TO START A CONVERSATION:

IF STARTING A CONVERSATION SEEMS TOO HARD, IT MIGHT BE EASIER TO SEND A TEXT OR MESSAGE.

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One step at a time.

Build your team.

There are people who are ready to support you. It’s ok to ask for help. And accept it.

You might already know some of your support team. Friends. Family. A teacher, guidance counsellor or youth worker.

They can listen and help you work out what to do next.

You might also need mental health experts on your support team. Together, they’ll provide the right advice, strategies and treatment.

You might think your mum or dad won’t understand.

Or be angry or disappointed. But it’s ok to be honest.

KEEP ATTENDING APPOINTMENTS WITH YOUR MENTAL HEALTH EXPERTS, FOR AS LONG AS THEY RECOMMEND.

IF YOU’RE REFERRED TO AN EXPERT, YOUR FIRST APPOINTMENT IS A CHANCE TO GET TO KNOW EACH OTHER. IF YOU DON’T FEEL COMFORTABLE TALKING TO THEM, JUST ASK TO BE REFERRED TO SOMEONE ELSE.

MAKE AN APPOINTMENT WITH YOUR DOCTOR. THEY CAN HELP YOU DECIDE WHETHER IT’S TIME TO TALK TO A MENTAL HEALTH EXPERT.

DECIDE WHO TO TALK TO FIRST, THEN TELL THAT PERSON HOW YOU’RE FEELING.

1. 2. 3. 4.

PEOPLE I CAN COUNT ON

WORRIED ABOUT TELLING YOUR PARENTS?

Friends

Teachers

Other me

ntal health expert

School-based Youth Health N

urse

Counsellor

Psychologist

Guidance Officer

Family

Coac

hes

Doctor

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Good mental health can help you cope with tough times and the struggles of everyday life.

And you can build it, one step at a time.

Even when life feels out of control, there are things you can do to take care of your mental health.

Everyone is different. Finding your own coping strategies will help you handle tough times in the future.

You can look after yourself with:

Healthy habits for good mental health.

Sleep routines

Stress management

Movement and exercise

Nutrition

Mindfulness

Read on to find out how

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Yes, exercise keeps you fit and healthy.

But you know it also boosts your energy and releases endorphins. This helps you feel better. You could be surprised by how much.

When you’re feeling low, it’s hard to be motivated. And exercise might not seem like a priority.

If you’re time-poor or finding it hard to get started, try giving yourself a small goal. Even a five-minute walk in the fresh air can lift your mood.

Get moving

BE KIND TO YOURSELF

THINK ABOUT HOW YOU CAN GET ACTIVE MOST DAYS.

WHAT GETS ME MOVING? WHAT DO I ENJOY?

AND AIM TO MOVE FOR AT LEAST 30 MINUTES.

Set a goal that’s easily achieved. You’ll feel more confident.

Over time, you can aim for more.

Walking

Hiking

Running

Mountain biking

Skateboarding

BMX

Dancing

Rock climbing

Swimming

Surfing

Footy

Soccer

Tennis

Basketball

Weights

Pilates

Yoga

Bootcamp

Boxing

Think about whether you like exercising alone or with friends. This will help you stick with it.

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Maybe you grab the easiest thing to eat? Or forget to eat at all?

A healthy diet can help you feel more energetic and clear-headed.

And we all know how important it is to drink water. When you get dehydrated, you can feel tired and get headaches.

If you’re not getting enough sleep, you’ll probably feel irritable and low in energy. It can be hard to concentrate and you’re likely to forget things.

Fuel your body right

With enough sleep, it’s easier to face the day.

THINK TWICE ABOUT ALCOHOL AND DRUGS

They might seem like the answer, but could actually make you feel worse. Alcohol and many other drugs are depressants. They might provide an escape for a few hours, but later, you can feel even lower than before.

When you sleep well, big problems can become easier to manage. It’s easier to find the solution to a problem.

IF YOU’RE FINDING IT HARD TO FALL ASLEEP, OR STAY ASLEEP, YOU CAN:

Create a routine.

Set your alarm to wake up at the same time every

morning. And go to bed at the same time every night.

Switch off the screens.

Avoid your phone, laptop or TV for at least 30 minutes

before bedtime. The light can make your brain think it’s

daytime still.

Say no to naps.

Daytime napping can make it harder to fall asleep

at night.

Relax your mind.

Soft music, deep breathing and meditation can help calm

the mind.

Set your imagination to work.

Imagine making something, or going somewhere, to

distract yourself from worries.

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Many people experience patterns in how they feel. Particular situations trigger similar thoughts or feelings.

You can identify these thoughts and patterns, which will help you learn to manage them.

You can train your brain to be more mindful. This means focusing on the present moment, which helps you relax and concentrate.

Practice being mindful every day, even if it’s just for a few minutes. When you’re feeling down, stressed or overwhelmed, you’ll find it easier to use mindfulness to feel calmer.

Catching up with friends and family might feel too hard. But it’s important to try and stay in touch.

Keep it low-key if you like. Get a burger, see a movie, go shopping or take a drive.

Talk about what’s on your mind or just hang out. Either way, you’re probably going to feel better later.

Track your thoughts Calm your mind

Stay connected

TRY WRITING THEM DOWN

FOCUS ON WHAT’S HAPPENING IN YOUR BODY RIGHT NOW.

ASK YOURSELF:

REACH OUT. THERE IS HELP. AND YOU’RE NOT ALONE.

When you see your thoughts in writing, it’s easier to examine them. And decide whether those thoughts are actually right or reasonable.

What can you hear, feel or smell?

Are you hot or cold?

Think about your breathing.

Just observe it all and let it be.

You could also write down what makes you happy or things you enjoy doing. If you’re feeling down, reading your list might help you feel better.

Is that actually true?

Is there any other way to look at this?

Is there anything good about the

situation?

How could I solve the problem or make

it better?

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APPS

PEOPLE TO TALK TO

ONLINE INFO

Lifeline

www.lifeline.org.au

Beyond Blue

www.beyondblue.org.au

Youth Beyond Blue

www.youthbeyondblue.com

Headspace

www.headspace.org.au

ReachOut

www.au.reachout.com

Brave

www.brave-online.com

Check-in - Beyond Blue

Worried about a friend? This

app makes it easy to know

exactly what to say.

Smiling mind

Meditation for young people.

Use mindfulness to help your

thoughts become more clear

and calm.

Calm Harm

This app is designed to help

people resist or manage the

urge to self-harm.

Clear Fear

This app helps young people

manage their anxiety.

Kids Helpline

1800 55 1800

Suicide Call Back Service

(24 hours a day, 7 days a week)

1300 659 467

Your Local Mental Health Team

(24 hours a day, 7 days a week)

1300 642 255

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Talk to someone you trust

Add your own ideas and actions to create a personal plan for better mental health.

See your doctor

Check your sleep habits

Get active every day

Grab a water bottle

Choose healthy food

Start here

Building my mental health

Need help urgently?

Call Kids Helpline on

1800 55 1800, 24 hours a day.

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SOMETIMES IT CAN BE HARD TO FIND A SENSE OF HOPE.

If you’re struggling to cope or thinking about suicide, support is available.

You don’t need to face your troubles alone.

Call Kids Helpline on 1800 55 1800, 24 hours a day.

This resource has been delivered in partnership between Fraser Coast Regional Council and the Wide Bay Hospital and Health Service.

Proudly supported by LlewO’Brien MP – Member forWide Bay Queensland, theBarounis Family, RotaryClub of MaryboroughSunrise Inc, Rotary Clubof Maryborough City Incand Maryborough-HospitalLobby Group Inc.

ACKNOWLEDGEMENTS

A community resource provided byFederal Member for Wide Bay Llew O’Brien319 Kent Street Maryborough 4650